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Essentials:
A.
7 Sets
Segmented Power Clean x 5 reps empty BB , Training Bar, or PVC
On the 90 sec Marks
*Pause Above knee on every rep*

B.
6 Rounds For Time:
Incline Push Up x 11 reps
Dual Dumbbell Shoulder to Overhead x 9 reps
Hanging Leg Raises x 7 reps

Fitness:
A.
7 Sets
Segmented Power Clean x 1.1 65-75%
*Pause 3 sec above knee on First rep, Pause 3 sec below knee on Second rep*
On the 90 sec Marks

B.
6 Rounds For Time:
Push Up x 11 reps
Handstand Push Up x 9 reps
Toes to Bar x 7 reps
RX+:Ring Push Up

Performance:
A.
7 Sets
Segmented Power Snatch x 1.1 65-75%
*Pause 3 sec above knee on First rep, Pause 3 sec below knee on Second rep*
On the 90 sec Marks

B.
6 Rounds For Time:
Ring Push Up x 13 reps
Handstand Push Up x 11 reps
Toes to Bar (must be Unbroken) x 9 reps

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OUR DROP-IN RATES

$20 Per Class

FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

OUR PRICING IS SIMPLE

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